Protein cheat sheet

Here is a list of protein items and how many grams of protein! Hope this is helpful! ☺️

Meat/ Poultry / Fish / Soy

• 6 oz ground turkey 33 g

• 6 oz chicken breast 39 g

• 6 oz chicken thigh 33 g

• 6 oz pork tenderloin 35 g

• 3 oz ham 15 g

• 2 slices of bacon 5 g

• 6 oz ground beef 35 g

• 4 oz roast beef 21 g

• 6 oz flank steak 36 g

• 4 oz ahi tuna 29 g

• 6 oz salmon 32 g

• 6 oz shrimp 32 g

• 6 oz sea bass 31 g

• 1 cup albacore tuna 15 g

• 4 oz deli turkey 22 g

• 1 egg 6 g

• 1/2 cup egg whites 13 g

• 1/4 cup tofu 10 g

Legumes

• 1 cup lentils 18 g

• 1 cup black beans 15 g

• 1 cup kidney beans 13 g

• 1 cup chickpeas 12 g

• 1 cup pinto beans 12 g

• 1 cup black-eyed peas 16 g

• 1 cup split peas 16 g

• 1 cup soy/edamame 16 g

Grains

• 1 cup cooked quinoa 8 g

• 1/2 cup rolled oats 6 g

• 1 cup buckwheat soba noodles 6 g

• 1 cup brown rice 5 g

Vegetables

• 1 cup broccoli 5 g

• 1 cup sweet peas 16 g

• 2 cups raw spinach 2g

• 2 cups raw kale 6g

• 1 cup artichoke hearts 4 g

• 6 asparagus spears 2g

• 1 cup mushrooms 2g

• 1 medium sweet potato 2 g

• 1 russet potato 3 g

Nuts, seeds, and other

• 2 tbsp almond butter 6 g

• 1/4 cup almonds 8 g

• 1/4 cup cashews 5g

• 1/4 cups pistachios 5g

• 2 tbsp sunflower seeds 5g

• 2 tbsp pumpkin seeds 3g

• 2 tbsp flax seeds 3g

• 2 tbsp chia seeds 6g

• 2 tbsp hemp hearts 10 g

• 1 scoop protein powder 20 g (look at container)

• 1 scoop collagen peptides 10 g